my diet looking build mass

8:30am porridge 100grams with banana and flex seed + whey protein shake 11:00am 300grams cottage cheese with 5 slices of wheaten bread 2:00pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli 5:30pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli train at 6:00pm protein shake after training 7:30pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli ﻿ 10:00pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli 11:00pm protein shake

my weight in stone is about 13stone, height 5,7. im i eating enough carlorie? should i take a weightgainer, im on 12 week course of sus and ethernate and decca 1ml each a week

You might get bored of that diet quickly, why don't you add some variety?

Good fats, olive oil, nuts, seeds, fishies, avacados

For fats, at the moment I buy the extra high strength seven seas cod liver oil in a bottle, 10ml a day gives 2.3g of pure epa hda or whatever you call it. It's not a lot of money about £6 for a months supply.

i was doing abit research i need to eat per day calories 541garms per meal protein 36grams per meal carbs 60grams per meal fat 18grams per meal x 5 meals a day for bulking, haven't clue try work out meal plan

The fact you are taking all nutrition from standard food sources makes it pretty simple for you to arrange a diet.

Grab a calorie tracking bit of software like fitday - I even have it on my iphone, but there are many others. They have huge databases of foods and you simply enter what you are eating and select how much of it and it will calculate for you all the nutrition and calories.

Personally if you are very lean and trying to bulk I would reccomend a good starting point as being 30%Protein 40% carbs and 30% fat for your diet.

To be honest bud though I am thinking 13stone at 5.7 does not sound like you are set to all out bulk! Have you an picture of yourself as I would be suprised if you should be contemplating a 'see food' diet.

8:30am porridge 100grams with banana and flex seed + whey protein shake 11:00am 300grams cottage cheese with 5 slices of wheaten bread 2:00pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli 5:30pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli train at 6:00pm protein shake after training 7:30pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli ﻿ 10:00pm 1 and half breast of chicken with 100grams of rice with spinach or broccoli 11:00pm protein shake

my weight in stone is about 13stone, height 5,7. im i eating enough carlorie? should i take a weightgainer, im on 12 week course of sus and ethernate and decca 1ml each a week

i agree with jingaro your diet needs more variety both from a health persepctive plus the fact you will not be able to stick with the diet for long ...

add some steak, some eggs, some fish add fruit and different veg ....throw some kidney beans in a chilli add healthy fats like some fish oil and olive oil

eating healthy / or for physique does not have to be boring or mundane